Though there are no solid proof that antioxidants aids the skin against ageing, they are still able to capture toxins and help us fend off diseases as well as provide us with healthier skin.
“There’s no substitute for getting nutrients through food. The body absorbs and assimilates them far better than in supplement form.” according to Dr. Susan Kleiner.
Dr. Kleiner, R.D., Ph.D., a nutritionist from Seattle, advises to follow the food pyramid by the USDA or U.S. Department of Agriculture. 5 servings of vegetables, 4 servings of fruits, and at least 1 citrus fruit for Vitamin C each day is highly recommended. Opt for leafy greens and orange-yellow veggies each day for higher beta-carotene.
Consuming 1 raw carrot and a cup of orange juice is more than enough to provide the RDA of beta-carotene and Vitamin C, and 2 tablespoons of olive oil will provide the Vitamin E.
Below are the details of these three antioxidant vitamins and how to maximize their benefits.
Vitamin C – Tomatoes and citrus fruits are the best sources of Vitamin C. The whole fruit is a good source of fiber too. Remember to avoid heat-pasteurized juice and in those in glass containers. The reason for this is that heat and light ruins the vitamin C. The Recommended Dietary Allowance is at least 60 mg.
Vitamin E – Nuts, fatty fish, mackerel, halibut, trout, and wheat germ are the best sources of Vitamin E. Instead of using margarine or butter in cooking, use olive or canola. They are more healthier. The Recommended Dietary Allowance for women is 8 mg and for men, 10 mg.
Beta-carotene – Leafy green, orange and yellow vegetables are the best sources of beta-carotene. Try the peeled baby carrots for snack rather than chips. There is no Recommended Dietary Allowance for beta-carotene, however, Dr. Kleiner recommends 5 to 6 mg. a day.
Do not limit yourself in these sources if you can’t access them right away or can only take small amounts. You can also combine them with supplements as well as alternatives to meet the daily allowances.